Archives For Gavin De Souza

What stands between you and achieving your fitness and nutrition goals?

Have you ever stopped to ask yourself that question?

You hit your 30’s and you know 40 is going to be next. You have this big plan of getting in the best shape of your life. You are ready to take the challenge and get rid of that belly that is hanging over those jeans. You realize your suit is becoming a little tighter for the wrong reason. Running around with the kids is getting a little more challenging and you are out of breath. Keeping up with the guys on the court or field is taking it out of you more than usual.

You know you have been thinking for quite some time that you need to shake things up and get back into the gym.

Then you start thinking where do I start? What do I do? What’s holding me back?

In other words, what are the limiting factors that are holding you back?

Limiting factors are anything that makes it difficult for you to achieve your desired results.

There are many limiting factors out there like:

Lack of time

Work/family commitments

Procrastination

Past injury/present injury

And more….

I could go on, but to be honest, those are all EXCUSES!

Let’s not pretend, but instead take control of your fitness and nutrition to live a healthier lifestyle.

Over the years of working hands on with people and recently online coaching, the 3 main limiting factors that are holding you back from looking, feeling and performing at your best are:

MINDSET

You played sport back in the day, you have an idea of what to eat, you know what you want to look like, but all this has to be translated into massive action and creating sustainable habits as you move along.

When it comes to getting in the best shape of your life, or any other aspect of life, you have to have a clear vision of what it looks like to you. Some sort of a plan to get to where you want to go. In other words direction!

I learnt this strategy when I attended Tony Robbins, Unleash The Power Within seminar and then further enhanced at BB3 Fitness & Nutrition Center where I worked.

It’s called RPM.

R – What RESULTS do you want to achieve? What’s your desired outcome? Be as precise as you can with this. Don’t be afraid to dream big with this. This is your life for you to be your ultimate best so don’t hold back on what that is for you.

P – What’s your PURPOSE for wanting that specific result? Why do you want to achieve that result? How is it going to make a difference to you and the people around you? These are really important questions, so take time to answer them.

M – Massive Action Plan. This is your map that you are going to follow to get from point A to point B. It like going on a road trip and you plan the direction you are taking. Start thinking how many days per week you going to workout. What are those days and times you are going to train? How much water do I need to drink? What workouts you are going to do. How am I going to structure and prepare my meals?

Once done, you are going to have a blueprint of what needs to be done, to get you in better shape and progressing. Visualize the outcome. Visualize yourself doing the work. Visualize eating for optimal health. Visualize the process and you getting there on a daily basis.

NUTRITION

Good nutrition is going to get you to look, feel and perform at your best. Whether you want to lose fat, build muscle, live a healthier lifestyle or even improve sports performance, your nutrition is going to have a major impact on all these factors.

If you don’t eat healthy, wholesome nutritious foods, you are going to feel crappy. Your energy isn’t going to be optimal throughout the day. It’s going to hold you back from be your ULTIMATE best!

Nutrition is a major limiting factor!

Start by making simple changes and creating better habits with your eating.

Increase the amount of water you drink and decrease the amount of soda, juices and sports drinks you consume.

Increase lean protein sources at each meal.

Increase the amount of fruits and vegetables you eat daily.

These are 3 simple habits that can be incorporated today that can make a difference to your health and you moving towards your goals.

The limiting factor with exercise is if you are not moving enough, chances are you are slowly going to get some love handles. Not what any guy wants in his 30’s or 40’s.

If your lifestyle is wake up early, grab something on the run to work, lunch meeting, grab something from the vending machine to keep you going in the evening, then get home to a massive meal, sit down and fall asleep in front the TV, trust me when I say, you are adding on the pounds slowly but surely.

You got to get moving!

To become fitter, be stronger, live a healthier lifestyle, you need to commit to becoming more active by focused, consistent, intense exercise.

Aim to strength train at least 3 times per week and cardio 2-3 times per week, depending on your time commitments. If you lack time, we all have 20 minutes that we can commit to working out. Keep the intensity high and give it your all for those 20 minutes.

Focused exercise, increasing physical activity (increasing the amount of steps you take each day), and healthy eating control, will produce long-term results.

In concluding, these 3 limiting factors don’t have to hold you back from looking, feeling and performing at your best. You can overcome these obstacles by having a clear plan of action with your mindset, creating simple nutritional habits and building from there and focused intense exercise.

All that you need is within you, to unleash your potential to be your ultimate best, to look, feel and perform at your greatest on a daily basis.

Get out there and take ACTION to becoming the best version of yourself!

In this blog post I am going to talk to you about creating a habit based approach to achieving your desired outcome, when it comes to your fitness and nutrition, to sustain a healthy lifestyle. If you are stuck and not sure what to do, or tried various other things just to put weight back on and a little more, not sure where to start or simply had enough and ready to make changes with your health and fitness, then this is for you.

Many people come to me asking for guidance with what to eat, how to get in shape, I am stuck what should I do, where do I start….and many other questions.

It is all very confusing with what you should do and what you shouldn’t do, what you should eat and what you should not eat, what exercises you should do and which one’s are the best.

When it comes to your health, fitness and nutrition, creating daily, weekly, bi-weekly, behavior changes and cultivating habits to achieve your desired outcome will get you to your monthly, quarterly, 6 month and yearly goals.

But, WHAT do you need to create the behavior changes and habits?

Let’s start with something very simple.

Create time for yourself.

Deep down within you, you know you want to make the changes. You know you need to get in better shape to keep up with the kids, because the doctor said so, or because you can’t fit into some of your clothes.

I know…shitty feeling isn’t it!

Now let’s get past that and onto the new you.

Nobody is going to give you time, you have to create that time for yourself.

How to create time and make it a habit?

Decide how much time you can realistically commit to spend doing some exercises and eating better. This could be as simple as 15 minutes or as long as you can consistently commit to doing so on a weekly basis.

Add it to you calendar. Set a reminder to your phone. Block it out on your calendar. If you are not a morning person, avoid setting a workout in the morning. Set times that you know you can COMMIT to.

Stick to your appointment with yourself. Things are going to come up no doubt. The same way you will get to that doctor’s appointment you have scheduled, do the same for yourself.

Put yourself in control of your time. We can’t get back time, but we can control what we do with our time.

Now that you have created some time, what is your next step?

Know what you want, know why you want it and know how you are going to get it.

Firstly, you got to know what you want to achieve. Take a moment to write down what it is that you truly want to accomplish with your health and fitness.

What to do next?

Set an outcome goal: The main outcome or objective you would like to accomplish. The desired outcome. The long term goal.

Example: I want to lose X pounds, by Y date…

Next….

Set behavior goals: The steps you have to take to achieve your outcome. Activities you have to complete on a daily basis, that will get you closer to the desired outcome.

Example: I will exercise at least 5 hours per week. I will drink half my body weight in ounces of water each day. I will eat till 80% full. I will only eat out once per week. I will eat protein at each meal….

Next you got to know why you want to achieve your desired outcome.

Ask yourself why you want to achieve what you want to achieve. Go deep here and truly find that real authentic, genuine reason why you want to accomplish your goal.

Keep asking yourself “why” at least 5 times.

This is very powerful and I highly recommend that you dig deep here.

You got this!!!

Lastly, have a plan of massive action. Check your behavior goals for your plan of action. Take a moment each day to go over these behavior goals. Keep these at the forefront of your thoughts as by taking these steps each day it will get you closer to your desired outcome. It will also create the habits needed for success.

Find a routine in your day and week.

Many success people have a routine for their day from the time they get up, to the time they go to bed. Set your day up so you know what is going on. What time are you going to work out? What time are your meals? What day you are going to meal prep? What have you got coming up for that week with travels, meetings, kids activities?

Plan your week in advance.

How to plan your week in advance?

Take one day for the week, (eg. Sunday) to plan your meals for the week.

Make a grocery list for what is needed for your meals.

Bulk prepare food items and store as needed.

Schedule your workout times into your diary.

Have ‘go to’ emergency healthy snacks with you at ALL times just in case you get stuck in meetings or traffic of something comes up.

Know your work schedule and commitments and work around them so that you avoid missing your workouts.

Set yourself up for success by knowing your and planning your week.

Stick to the plan.

Life is going to get in the way at some point. This is no reason for you to fall off and give up on all the hard work you have already done. If this happens, dust yourself off and pick yourself up and go again. Avoid beating yourself up. This is all part of creating healthy, sustainable habits to live a healthier lifestyle.

The plan can also be adapted as things come up. Stick to the habits you have created for yourself. Do the little things on daily, weekly monthly basis. Reward yourself for the small victories and also the big ones.

In concluding….

You will have ups and down. Good days and not so good days. This is going to take time to create, but once you develop these habits, it will set you up for long term success with attaining your desired outcome.

Start small and build on your foundation. Let each habit build on the last one. Aim to improve 1% each day and over the course of a year you will transform your health and fitness and live healthier lifestyle.

Want guidance and support to finally getting the healthy body, and feeling more energized to unleash your true potential to be your ultimate best?

I will be opening up my online habit based nutrition & fitness coaching program very soon!

I had the opportunity to walk on fire and broken glass a few years ago. On both occasions, it was very nerve racking for me, with the walking on glass a little scary.

I watched a few other people walk on the glass before me, and all I could hear is the breaking of glass with each step that was taken.

Some of the pieces of glass were sharp. If you stepped on it you could potentially cut your foot.

Some of the pieces shifted as you placed your weight on it.

Some of the pieces broke under your foot.

With every step that is taken, you are getting feedback on the path you are on. With this feedback you are receiving, you can correct the path you step on.

If you stepped on the glass and felt a sharp pain from the glass, did you fail?

NO you certainly didn’t!

You got valuable information on what your next step should be – to shift your weight or step in another place.

You got FEEDBACK!

The feedback you have received is just information for you to make a decision.

When you walk on broken glass, you get feedback. That physical sensation you feel under your foot – sharp, painful, or uneven surface – guides you on what you should do next.

Same as when you are at the gym or on the sand at the beach. You have to constantly adjust to the feedback you are receiving. If you are on unstable surface or standing on one leg, you have to adjust to get your balance back, which means taking action to correct that.

Same with your eating habits. If you notice some red flags with something that you have eaten, that makes you feel bloated, or low on energy or not your best, that’s just feedback you are receiving.

Over time as you get to know yourself better, you build a database of feedback.

This is very important information you are receiving, as you will probably learn which foods trigger those not so good feelings.

It is all valuable information.

What you do with this information is very important also.

If you eat those extra hot, chili BBQ wings, dipped in more sauce, and feel crappy after, that is just feedback for you on what NOT to do next time.

If you decide to ignore the feedback you are receiving, you will continue to feel the way you are feeling.

You will make mistakes along the journey, but that does not mean you have failed.

You will make choices that did not work, but that does not mean you have failed.

What you have gained is valuable information of what does not work for you.

What to do next?

Keep a journal and log all that you eat.

Write how you feel just when you finish eating and also 30-60mins after you have done eating.

Make a note of any foods that trigger that crappy feeling.

Avoid eating those foods that make you feel crappy.

Be your own science experiment. You will learn so much about yourself.

Remember it is all information you are receiving. You now have to analyze that information to make better choices.

There is no “good” or “bad” choices, just better choices.

You are not failing, you are learning a better way to accomplish your desired outcome with your health and fitness.

Over the 15 plus years I have been in the fitness industry world, I have tried many different aspects of training and nutrition protocols, to see what works best for myself and clients I have worked alongside.

Some things worked better than others, and some got better results than others. In other words…what worked for one person didn’t necessarily work for the other and vice versa.

I used myself as a science project over the years as well. I found that with some of the things I tested out, I never really felt 100%, and that some aspect was missing.

I would push myself to the limits, feel depleted after workouts, and thought at the time I was ‘killin’ my training.

I tried high carb, low carb, no carb eating….never felt 100%.

I did vegan for 6 months and didn’t feel great.

I tried HIIT workouts which got me results, but drained me at times.

I tried 6, 8, 9 and 12 week programs that mainly focused on building muscle. Got some results but couldn’t sustain it for longer than the time period.

I played with around my nutrition on each of these training protocols, but never felt like I could sustain it long term or for a lifetime.

And I tried many other things….

As I got older and I must say a little more mature, I started listening to my body a little and really taking notice of what others were doing that I respected in the industry.

I also open my mind to other modalities of training, not just the lifting of heavy stuff.

I was missing out on a huge part of my training which was the recovery side of things. I found more balance in my training.

As the years went on, I added another component to my training which was yoga.

It was like a whole new world for me and finally I was enjoying training in a whole new way. I was starting to feel more energized and recovering better. I was even lifting less often but with a more focused attention to detail.

With my new found knowledge I started to put together the pieces from my own experiences and learning from others. This is when I came up with a 360 degree approach to health, wellness and vitality.

The GD360 Approach has a balanced methodology that focuses on 6 components on wheel:

MINDSET: It all starts here with the mind, as what you focus on you achieve. You have to know what you want, why you want it, and a massive plan of action to go after it. You have to have clarity with you goal to achieve it and take massive action on a daily basis to achieve the desired outcome.

NUTRITION: Nutrition plays a massive part in every aspect of your life as what you eat has an effect on how you function on a daily basis. Consuming healthy, wholesome, nutritious food, will provide you with the fuel your body needs for your daily actions.

RESISTANCE TRAINING: You have to challenge the body in some way for it to grow, by using various training tools or your own body weight. Resistance training builds strength, power and muscular endurance depending on your goals, for you to feel strong and powerful, reduce the risk of injuries and improve health.

CARDIOVASCULAR CONDITIONING: this is a very important component to improve cardiovascular fitness, using various heart rate intensities, depending on the goal.

RECOVERY: This comes in may different forms, from stretching, foam rolling, trigger point therapy, to ice baths, steam rooms, sauna, jacuzzi, to massages, sleep, nutrition, lower intensity workouts for some.

RE-ENERGIZE/REVITALIZE: Here is where we do things we enjoy, like dancing, surfing, paddle boarding, or any fun thing that you enjoy doing. In this approach you can also do things like various types of yoga, tai chi, breathing exercises, meditation, use of essential oils, pretty much anything to de-stress the body.

As you can see, this is a well rounded approach to your Health, Wellness and Vitality. With this approach, I have been able to find balance in my week with my health and fitness, but more importantly sustain it and enjoy it as I get older.

How can you apply the GD360 Approach to your daily routines, to become 1% better?

Let’s face it, most people dislike exercise. Or at least they think they do.

They say it takes up too much time, they don’t like to get sweaty, or maybe they’re so out-of-shape that exercise hurts.

Or maybe they’d just rather lie on the couch and eat cake.

I think that anyone who says they don’t like exercise is really saying that they don’t have any motivation.

Motivation is what gets you to stick with an exercise routine—even when it’s the last thing you feel like doing.

There isn’t a one-size-fits-all answer for motivation, since different things motivate different people. Try the following 7 reasons on for size and discover what motivates you:

Reason #1: Health
The long list of health benefits attributed to exercise should be enough motivation for anyone. Physical activity helps you achieve and maintain a healthy weight. It also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body.

Reason #2: Making Progress
When it comes to exercise, many people find it helpful to track their progress so they can see where they started and how far they go over time. Seeing improvements reminds you that your hard work is worth the effort. Perhaps you were only able to walk a mile, now you’re able to run two! Maybe you weighed in at 250 pounds, and now you’re down to 215! Track your progress using a regular journal, phone app, or fitness website. This is a great way to stay motivated and to remind yourself that while you may not notice your progress, you’re making progress every day!

Reason #3: Convenience
Many people don’t stick with an exercise routine when it becomes inconvenient for them. Whether you face a schedule change or don’t have time to drive to the gym, it’s important (and possible) to find a time and place that work best for you and your busy lifestyle. Just remember to be flexible! If you’re too tired at the end of the day, try waking up a few minutes early to fit in a workout.

Reason #4: Enjoyment
If exercise is a bore for you, find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don’t like being alone and would rather be social. So join a team! Or maybe you don’t like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what’s most fun for you and you’ll be less likely to stop.

Reason #5: Goal Achievement
If you’re just getting started in the world of exercise, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don’t set up for failure by striving after unrealistic goals. Do this and you’ll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.

Reason #6: Increased Confidence
If you’re out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don’t compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don’t expect perfection after just a week of exercise. Strive to have your best body—not someone else’s.

Reason #7: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn’t be an ice cream sundae, but it may be that new pair of jeans you’ve been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.

Are you doing just enough or going past the finish line?

I recently went out for a run. Just me and my thoughts. No headphones or any music to listen to.

Now running isn’t my favorite thing to do but I understand the benefits of cardiovascular training.

It was only a 20 minute jog and coming up to the end my thoughts went to something I have struggled with in the past.

I felt myself slowing down as I was getting closer to the end of my jog. It made me realize a common fault I have made many times when getting close to the end with many things I do.

As my thoughts drifted and I became present with what I was doing on my jog, so I picked up the pace. I started thinking of my good friend Bill Beck when he ran 50 miles for a charitable event. He was in pain with his knees, but what he did at the end was magnificent.

Even with all the pain he was in, he ran an extra mile.

Now that for me is going the extra mile.

Getting to the finish isn’t always enough. Its going that extra mile and following through with what you started.

As you get closer to the finish line it doesn’t mean slowing down, it means finishing strong. Finishing with a sprint to the line like athletes do after they have run a marathon, or a cycling event.

The finish line is not necessarily the end of the race. The box maybe ticked to say you have completed your desired outcome, but you still have to keep going with whatever is next.

Why should you go the extra mile?

1. It builds character.

When you go the extra mile, you develop a reputation to do more and be more. You instill in yourself to continuously do your best at all times no matter what. You become a better person by simply going the extra mile.

2.It’s the best thing to do.

Doing just enough or simply crossing the finish line is being average, being mediocre. You have to challenge yourself to be you best at all times. To go above and beyond what is expected of you. To follow through and continuously grow as an individual. By going the extra mile you you go into the unknown, down the road less travelled, and it is in the unknown that we learn, develop and grow.

3.It creates greater opportunities.

The road less travelled creates further opportunities that you may not have known existed. You never know what lies around the corner and it is the reason you should always go the extra mile.

Keep unleashing your true potential and giving your ultimate best long after you have completed your race.

At some point in your life you wanted to change something. To lose some weight. To put some muscle on. To train for a 5K, 10K, half marathon or the very popular obstacle course races like Spartan, Tough Mudder and Warrior Dash to name a few.

With each of these, a decision has to be made. A very precise decision to take action and train for the relevant goal that you are after.

However, saying ‘I want to lose weight’ or ‘I want to do an obstacle race’ is not a very strong commitment to achieve your desired outcome. Yes it is a good start to the process but it will stop there if you don’t take the next step.

The next step is to take action and burn the bridges that will stop you from going back.

You got to make it impossible to go back to your old habits. Create an uncomfortable scenario for if you fail.

So if you want to lose some of those extra pounds, burn the bridges by getting rid of all the junk in your kitchen. Get rid of all the sugary drinks you may have stored away.

About Gavin

Gavin De Souza is a Certified Precision Nutrition Coach and Fitness Professional.

He has worked in several training facilities in the UK and US, specializing in Personal Training, Nutrition, Body Transformation, as well as Youth Fitness Development and Sport Specific preparation.

Gavin has been involved in the Fitness Industry since 2002.

In addition, Gavin focuses on helping to serve, mentor, inspire, lead and empower busy, successful, professionals, to find balance in their lives, so that they can unleash their true potential, to LOOK, FEEL and PERFORM at their ultimate best in sport and life.